My experience with the low-carb diet
The experience of Ahmed, who was suffering from being overweight and having problems with blood sugar levels, reflects the positive benefits of the low-carb diet.
After several months of adhering to this regimen, Ahmed noticed a significant decrease in his weight and an improvement in his blood sugar levels, which helped him reduce the doses of the medications he was taking. Ahmed points out that support and advice from a nutritionist played a major role in the success of his experience, as he was directed towards healthy food choices and provided continuous advice.
On the other hand, the experience of Sarah, who was looking to improve energy levels and control appetite, shows how a low-carb diet can be useful in achieving these goals. Sarah reported feeling fuller for longer periods of time, which helped her eat less unhealthy snacks between meals.
She also noticed an increase in energy levels, which enabled her to exercise regularly and achieve better results in her workouts.
However, it should be noted that the low-carb diet may not be suitable for everyone, and there are some people who may face challenges in adapting to this diet. It is important to have an individual's health status assessed and a nutritionist consulted before starting any new diet to ensure that nutritional needs are properly met and any potential side effects are avoided.
In general, people's experiences with the low-carb diet show that this diet can be effective in achieving weight loss and improving overall health, provided that it is adhered to correctly and under the supervision of specialists.
Low-carb diet plan
I was overweight for a long time, until a friend recommended I adopt a low-carb diet. It was then that I began my journey to explore and understand this nutritional approach in depth. From my personal experience, I found that the first days were a great challenge, but with time I adapted to this eating pattern until it became part of my lifestyle. The plan I followed in this diet included:
First day
For breakfast, you can eat slices of rye bread with an egg cooked without oil. Lunch consists of bean soup with fresh avocado mash. For dinner, a tomato and mackerel board is served with sides of leeks and broccoli rabe, plus apple pie for dessert.
Between meals, various snack options include Greek yogurt, sweet satsuma pieces, raw almonds, and one apple. And do not forget to drink 225 ml of semi-fat milk to supplement your daily diet.
the second day
For breakfast, prepare a nutritious omelet containing 30 grams of oats and 200 milliliters of almond milk, adding 40 grams of blueberries and 10 grams of pumpkin seeds to enhance the nutritional value.
As for lunch, it consists of a delicious and healthy chicken salad.
In the evening, dinner is a hearty meal of ground beef with vegetable pie, and 80 grams of strawberries can be eaten for a light dessert.
For snacks during the day, you can rely on avocados, Brazil nuts, celery, and peanut butter, which are good sources of energy and healthy fats.
Finally, 225 milliliters of semi-fat milk is added to the menu to obtain the necessary calcium and proteins.
the third day
Breakfast includes an omelet made from mushrooms and green onions with distinctive flavours. For lunch, whole wheat pita bread is served with a pancake containing butter, carrots and tomatoes, making it nutritious and delicious.
As for dinner, it consists of a dish of eggplant with Parmesan cheese baked with arugula, tomatoes and canned green beans, served with pieces of fresh cantaloupe. Snacks include an apple with peanut butter, a pear topped with almonds, natural yogurt, and a few pumpkin seeds. Serve 225 ml of semi-skimmed milk as a drink daily to complete a balanced diet.
the fourth day
The morning begins with refreshing barberry juice. For lunch, we enjoy a nutritious salad combining chickpeas and tuna.
As for dinner, it consists of chicken with a distinctive tikka masala flavor, along with a plate of cauliflower pilaf, while enjoying the taste of fresh berries. For snacks, we choose Greek yogurt with two satsumas and an orange, plus a handful of almonds and two oatcakes topped with peanut butter. We also drink 225 ml of semi-fat milk during the day.
The fifth day
For breakfast: eat two slices of rye bread with a grilled egg.
Lunchtime: Enjoy two slices of whole wheat bread topped with grated cheddar cheese and topped with tomato and cucumber slices with some vegetable oil for flavour.
For dinner: Savor a slice of grilled salmon alongside a baked sweet potato and add some broccoli and cabbage for more benefits.
Snacks during the day: You can enjoy some berries, cantaloupe pieces, avocado, and natural almonds without additives.
For milk: 225 ml of semi-skimmed milk will boost your nutrition.
the sixth day
For breakfast we eat Welsh bread. Lunch includes a soup that combines the flavors of cauliflower and leeks, with pieces of cheddar cheese added to enrich the taste. In the evening, serve a nutritious mixture of walnut broth with bean soup for a warm dinner.
For snacks during the day, the variety includes a fresh apple, 30g almonds and small pears, along with Greek yoghurt for extra protein, and 60g flavourful pistachios in their shells.
Finally, 225 ml of semi-fat milk is added to ensure a sufficient amount of calcium is provided during the day.
the seventh day
The morning meal consists of an omelet prepared by mixing two eggs and a little milk, adding spinach and mushrooms in the amount of 80 grams each, cooked with a teaspoon of vegetable oil and sprinkled with grated cheddar cheese weighing 25 grams on top. Serve the omelet with a slice of rye bread spread with a teaspoon of unsaturated ghee.
The next meal, lunch, involves smoked mackerel served atop a slice of toast, spread with a spoonful of vegetable shortening, and garnished with arugula leaves and slices of tomato and cucumber.
As for the evening meal, it combines pieces of Greek-style chicken served with broccoli and leeks. As a side dish, serve with 80 grams of cranberries and an equal amount of cantaloupe.
For snacks during the day, include low-fat Greek yogurt topped with almonds and pumpkin seeds, plus spicy roasted chickpeas, finished with a small pear.
Finally, a person consumes 225 ml of semi-fat milk during the day.
Forbidden foods in the low-carb diet
Eating sugary foods such as cakes and sweets that increase blood sugar levels.
Avoid consuming processed grains such as white rice and pasta as they lack natural fiber.
Stay away from drinks that contain sugar, such as sweetened tea, sports drinks, energy drinks, and soda.
Also, it is better to reduce the consumption of fast food, which is considered an unhealthy option due to its high fat and added sugars.
Disadvantages of the Low Carb System
People who follow a low-carb diet face some challenges, especially during the first weeks of following it.
At this stage, the body goes through an adaptation period that may cause feelings of extreme stress and fatigue. This continues until the body reaches ketosis, a state in which the body begins burning fats for energy instead of sugars. When this stage is reached, body functions stabilize and the rate of fat burning improves.
In addition to fatigue and exhaustion, those who follow this diet may notice a change in mouth odor and muscle pain. He may also suffer from high levels of uric acid in the blood, which indicates potential health risks.
There are medical warnings about the harm that may be associated with this diet, due to the heavy reliance on fats in foods, which may negatively affect the health of the blood and arteries in some individuals.
